1.4 ITBF

CrossFit Shropshire – CrossFit

Strength

Bear Complex (1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

i: Metcon (No Measure)

30:00 EMOM

1. 15 Wall Balls 9/6kg, 10/9feet

2. 45 Unbroken Double Unders

3. 15 GHDs

4. 15 Cal Row

5. 155 Kettlebell Swings 2/1.5 Pood

6. 15 Burpees

ii: Metcon (No Measure)

30:00 EMOM

1. 9 Wall Balls 9/6kg, 10/9feet

2. 45 Double Unders

3. 10 GHD Parallel

4. 15 Cal Row

5. 15 Kettlebell Swings 1.5/1 Pood

6. 12 Burpees

iii: Metcon (No Measure)

18:00 EMOM

1. 9 Wall Balls Light shoot for rx height

2. 40 Single Unders

3. 15 Sit ups

4. 5 Cal Row

5. 7 Kettlebell Swings 1.5/1 Pood

6. 6 Burpees

Gymnastics

Push-ups (4-10 Sets (Quality) x 10 reps)